Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.
The Gym Workout Plan consists of 24 different workouts with a 4-day workout split, meaning that we rotate between Upper Body, Lower Body, Total Body, and then Cardio+Core workouts. For more info on the Gym Workout Plan click here. A home workout version of this workout can be found here.
Equipment for this workout: Dumbbells, kettlebells, weight plate, assault bike
Info: Start with a total body warm-up, then you follow each exercise routine. All are set up as a pyramid routine so you start with lower reps then increase them with each round and then lower them again with each round. End with stretches.
If it says e.g. 4/4x then I mean finishing 4 reps first on the right side (R) and then 4 on the left (L). If it says e.g. 8x and this is an exercise that tests both R and L then this is the total number of repetitions and you alternate between R and L.
Total body warm-up:
A.
1 round:
B.
2 rounds:
10x squat + pull apart (long exercise band)
10x good morning
10x pull down
10x shoulder mobility with exercise band (long exercise band)
Exercise routine 1:
Benchmark weight: Beginner 1x10lbs dumbbell and 2x10lbs dumbbells or 22lbs kettlebell. Advanced 1x18-27+lbs dumbbell, 2x18-27+lbs dumbbells or 30+lbs kettlebell.
8-10-12-10-8:
Snatch R (one dumbbell)
Snatch L (one dumbbell)
Rom+high pull (2 dumbbells or 1 kettlebell)
Swing x2 (double the reps - 1 kettlebell or 2 dumbbells)
Rest as needed after each round - aim for 40 seconds
Exercise routine 2:
Benchmark weight: Beginner 2x5-15 lbs dumbbells and 10lbs weight plate. If Advanced 2x15-22+lbs dumbbell and 20-35+lbs weight plate.
8-10-12-10-8:
Thrusters (two dumbbells)
OH lunge x2 (double the reps - one weight plate)
Cal assault bike
Rest as needed after each round - aim for 40 seconds
Stretches
4/4x inner thigh + spinal stretch or 30 sec stretch for inner thigh
30/30 sec glutes
4/4x lying spinal stretch
20/20 sec shoulders
20 sec bicep
20/20 sec tricep
Add any stretches you feel the need to
Let me know in the comments how this workout was for you! And please share it with others so it can serve a greater purpose.
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